20190507

Skill:

Build to a Heavy 3 Rep Front Squat

Workout:

On the minute for 16 minutes:

ODD: 15 Calorie Row

EVEN: 5 Toes-tobar + 10 Alt DB Snatch (35/50)

20190506

Skill:

Build to a heavy Bench Press

Workout:

As many reps as possible in 15 minutes:

Run 200m

20 Alt OH Stationary Lunge (35/45)

15 Pull Ups

10 Burpee Box Jumps (20/24)

athletes to use plates for lunges

athletes to face the box (not over)

20190504

Workout:

As many reps as possible in 28 minutes:

40 DB Power Cleans (35/50)

40 T2B

40 DB Stationary Lunge (35/50)

40 Push Ups

80 Double Unders

20190503

Skill:

Box Squat

3 x 3

2 x 2

1 x 1

- each set should be heavier

Workout:

For time:

30-20-10

KB Swing (53/70)

Box Jump Over (20/24)

20190502

Workout:

With a partner, for time:

Run 1.25km

50 Synchro Burpee

Row 2km

50 Synchro Burpee

Bike 5km